The “Varied Not Random” Clean 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes develop greater strength, power, and speed on each of the Clean’s three pulls. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Jerk 1RM program to level up your full Clean & Jerk. As a prerequisite, the user should have experience and familiarity with the points of performance for the Clean.
The Clean 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of squats (front squat and back squat), clean variations, barbell complexes, deadlifts, and jumping drills. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Clean 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete the clean with proper form. Experience and familiarity with the movement are highly recommended. These prerequisites are critical to your safety and success in the program.
2 rounds of:
Bike, 2 mins
100 Jump Ropes
20 Air Squats
15 Bar Muscle Cleans
Back Squat 10x2 at 70% 1RM
Ten sets with 70% of your back squat 1RM gives the opportunity to accumulate some volume with moderate load. Fast out of the hole and carry that speed through the middle of the rep. Stay balanced and brace tight.
Block Power Clean 2-2-2-2-2-2
Use 60% 1RM Clean (or more)
Blocks should be set so that the bar sits just above the knee. That's typically around 12-14 inches for most people but can be adjusted per individual. Concentrate on being explosive through the hips, receiving the bar in a solid quarter squat and bracing tightly.
*If you don't have blocks, perform a hang clean at just above the knee instead.
Box Jump : 5x10
You'll perform box jumps various times throughout this program. The goal is to improve explosiveness. Pick a height that is challenging but doable.